Pro golfer Bryson DeChambeau underwent a pretty remarkable physical transformation last year after he gained 20 pounds of muscle.

To pack on so much weight, the 2020 U.S. Open champ worked with Greg Roskopf at Muscle Activation Techniques (MAT). The pair have been working together for the last two years on developing strength through mobility. Last summer, DeChambeau and his teams told Men’s Health that he had committed more time to building symmetrical strength in his core through exercises that focused on trunk rotation, trunk flexion, leg flexion, back extension, and side bends. He also overhauled his nutrition plan, which included seven protein shakes a day.

DeChambeau took full advantage of the quarantine period last year to work on his training at home, working with a full weight cable machine setup. He shared exactly what he did to stay in shape in a recent YouTube video, filled with a montage of scenes from his daily workouts set to an inspiring orchestral score.

In the video, DeChambeau shows off a wide range of machine-resisted exercises, showcasing work on just about every muscle group. He used a Prime cable machine to work on his shoulders, arms, back, and chest. He also gave his Instagram followers some insight to his cable training last year.

https://www.instagram.com/p/CIrOtQxhsuM/

A post shared by Bryson DeChambeau (@brysondechambeau)

But he also focused on hitting his legs hard too, repping through seated leg curls, extensions, hip adduction/abduction, and standing hamstring kickbacks.

The golfer didn’t touch a single free weight in the video, but he did show off his strength by doing some pullups on a wooden fence that he had equipped with a fingerboard. For another bodyweight strengthening move, he hit a wall and did some handstand dips.

For his core, he rotated between using a weighted machine to do some crunches, and the cable machine to do some side weighted side bends and hit the floor for some jackknife situps.

Towards the end of the video, he appeared to be back in the gym and working with Roskopf. By the end, you can see the progress he made—which DeChambeau highlights by flexing for the camera with a simple statement: “WORK HARD.”

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